Fast Meals Quick Snacks - Total Sunshine

1 IastFMSnacks A Cookbook for Teens&QuickFamily Life Program, Sacramento, publication made possible by the Department of Agriculture, Food StampealsProgram, through the California Nutrition Network for Healthy, Active Families (an equal), opportunity provider and employer and the Sutter Memorial Hospital AdolescentiiOriginal text compiled and edited by:Delfina Shelomenseff, RD, MPAA dolescent Nutrition Program CoordinatorJulee Andreoni, MSAdolescent Nutrition Program TechnicianMarcia HensleyAdolescent Nutrition Program SecretaryM.

2 Jane Heinig, PhDUniversity of California, DavisDepartment of NutritionKara D. Ishii, MSWU niversity of California, DavisDepartment of Nutritionan equal opportunity provider and by Sutter Memorial Hospital, Adolescent Family Life Program, Sacramento,California. Contract #9814543. Recipe* analysis and final editing by: and Nutrition Information Center Website at Stamp Program, through the California Nutrition Network for Healthy, Active Families,Second edition, July 2003.

3 (accessed J une 3 , 2 003).Funding for this cookbook was made possible by the Department of Agriculture (USDA),Final layout, design, and editing by:* are based on serving sizes described in the Food Guide Pyramid section of the USDA Food Serving sizes listed in this cookbook have been rounded to the nearest .25 of a serving andiiiA Cookbook for TeensFastMeals&SnacksQuickvAcknowledgeme ntsAcknowledgementsWe would like to acknowledge the following authors, whose cookbooks below provided us with ideas:Clueless in the Kitchen, A Cookbook for TeensEvelyn RabbA Firefly BookISBN 1-55209-224-0 Kids Cook!

4 Sarah Williamson & Zachary WilliamsonWilliamson Publishing 0-913589-61-6 Kids CookingVicki LanskyScholastic, 0-590-40624-8 Kitchen Fun for Kids Healthy Recipes and Nutrition Factsfor 7 to 12-Year-Old CooksMichael Jacobson, PhD & Laura Hill, RDISBN 0-8050-1609-0 Lickety-Split Meals for Health Conscious People on the GoZonya Foco, RDZHI PublishingISBN 1-890926-01-9 Sunset Best Kids Cook BookSunset EditorsISBN 0-376-02083-0 The Healthy Start Kids Cook BookSandra K. Nissenberg, MS, RDCHRONIMED Publishing, 1-56561-054-7 Fabulous Food for the Whole FamilyviPart One: How to Make Almost AnythingIntroduction.

5 1 first things first ..4 Now We re Cooking ..5 Getting the Food Ready ..5 Cooking the Food ..6 Measurements ..6 Food Guide Pyramid ..7 Stocking Your Kitchen ..8 things You Really Need in the Kitchen ..8 things that Are Helpful to Have in the You Might Like Someone to Give You ..8 Buying Your Supplies ..9 Foods to Keep On Hand ..9 General Supplies ..9 Baking Supplies ..10 Spice it Up ..10 Menu Planning Made Simple ..10 Steps for Successful Grocery Shopping ..12 More Shopping Tips ..13 Don t Be Fooled! ..13 Buying Fruits and Veggies.

6 13 Buying Meat ..14 Cheesy Idea ..14 Frozen Food Foods ..15 Safe Food Handling & Germ-Free Cooking ..16 Food Storage ..17 Does Junk Food Exist? ..18 How Do You Protect Yourself? ..18 Your Body s Best Friend ..19 Why We Need to Eat a Good Breakfast ..20 Get Your Diet Score ..21 Table of ContentsTable of ContentsviiPart Two: RecipesSmoothies & Spritzers ..25 Apricot Smoothie ..26 Banana Smoothie ..26 Lots-O-Fruit Smoothie ..27 Melon Smoothie ..27 Orange Julee Smoothie ..28 Raspberry Smoothie ..28 Strawberry/Banana Smoothie.

7 29 Strawberry Smoothie ..29 Lime Spritzer ..30 Grape Spritzer ..30 Orange Spritzer ..30 Eggs ..31 Boiled Eggs ..32 Scrambled Eggs ..32 Breakfast Burrito ..33 Breakfast Casserole ..34 Egg-in-a-Hole ..35 Scrambled Eggs with Vegetables ..36 Breads, Muffins & Pancakes ..37 Banana Bread ..38 Blueberry Muffins ..39 French Toast ..40 Pancakes in a Jar ..41 English Muffins with Peanut Butter and Fruit ..42 Snacks ..43 Quick Nachos ..44 Quick Quesadilla ..44 Cheese Pita Pizza ..44 Celery Pinwheels ..44 Chili Bean Dip ..45 Crispy Corn Tortilla Nachos Supreme.

8 46 Quesadillas ..47 Ranch-Style Veggie Dip ..477-Layer Dip ..48 Spinach Dip in a Bread Bowl ..49viiiBeans ..51 Chickpea Salad ..52 Cooking Dried Beans ..52 Hummus ..54 Soft Tacos with Beans and Cheese ..55 Vegetables ..57 Frozen Vegetables ..58 Cooking Frozen Vegetables ..58 Baked Potatoes ..59 Toppings for Baked Potatoes ..60 Ricotta Cheese and Spices ..61 Chili and Cheese ..61 Cheese & Onion ..61 Rice & Pasta ..63 Types of Rice ..64 Cooking White Rice ..64 Cooking Brown Rice ..65 Meat Lasagna ..66 One-Pot Spaghetti ..67 Pasta Salad with Tuna.

9 68 Pasta with Broccoli ..69 Chicken, Fish & Meat ..71 How to Cut Up a Whole Chicken ..72 Meatballs ..73 Hawaiian ..75 Tuna Salad ..76 Tuna Melt ..76 Unfried Chicken or Fish ..77 Sweets ..79 Fresh Fruit Pie ..79 Fruit Crisp ..81 Hot Fudge Brownie Cake ..82 Light Cheesecake ..831To stay healthy, it is important to eat the rightfoods and drink plenty of fluids. In this book,we ll show you that cooking at home can be fun, Quick , and a lot less expensive than eating out. Weencourage you try new things and be creativewhen cooking, and we hope you will enjoy using luck!

10 3 Part OneHow to MakeAlmost AnythingFast Meals & Quick Snacks , A Cookbook for Teens4 first things Firstefore starting to use a recipe, read the recipe twice. The firsttime you read it, you will be able to decide if it is something thatyou want to cook or eat. Ask your-self: Is there something in it thatI really hate? Does it need a pieceof equipment that I don t have? Will it take too long to make? The second time you read it, youneed to think about the ingredientsand ask yourself: Do I have all theingredients, or do I need to go shop-ping for whatever I am missing?